What is DASH Diet?

DASH Diet ranked #2 in Best Diets Overall in the U.S. News & World Report.

The DASH Diet, which stands for dietary approaches to stop hypertension, is promoted by the National Heart, Lung and Blood Institute to do exactly that - stop (or prevent) hypertension, aka high blood pressure. It emphasizes the foods you have always been told to eat (fruits, veggies, whole grains, lean protein and low-fat dairy), which are high in blood pressure-deflating nutrients like potassium, calcium, protein and fiber. 

DASH also discourages foods that are high in saturated fat, such as fatty meats, full-fat dairy foods and tropical oils, as well as sugar-sweetened beverages and sweets while emphasizing lean protein and fiber-filled fruits and veggies, which should keep you feeling full to support weight loss.

You can start DASH by making whatever small changes seem most manageable to you. For example:

• Add one vegetable or fruit serving to every meal.
• Introduce two or more meat-free meals each week.
• Use herbs and spices to make food tastier without the salt.
• Snack on almonds or pecans instead of a bag of chips.
• Switch white flour to whole-wheat flour when possible.
• Take a 15-minute walk after lunch or dinner or both.

Thus DASH Diet is balanced and can be followed long term.